Having abdominal fat is strongly associated with diseases such as type 2 diabetes and heart disease. Because of this, losing belly fat has tremendous health benefits and can help you live longer. By measuring the circumference around your waist, belly fat is generally measured. With a straightforward tape measure, this can be performed readily at home. Here are 6 simple and effective ways of losing belly fat.
What is Belly Fat?
Anything in males above 40 inches (102 cm) and females above 35 inches (88 cm) is called abdominal obesity. If you have a lot of surplus fat around your waistline, take some measures to get rid of it even if you are not very heavy. Fortunately, a few established strategies have been shown to target the fat in the belly region (1).
1. Eat More Protein to Lose Belly Fat
For weight loss, protein is the most vital macronutrient. Reducing cravings by 60 percent, boosting metabolism by 80–100 calories per day and helping you eat up to 441 fewer calories per day. If weight loss is your aim, add protein to your diet as the most efficient change you can create.
It will not only help in losing belly fat, but it will also help you prevent weight gain if you ever give up your effort to lose weight. There is also some evidence that protein against belly fat is effective (2, 3, 4, 5, 6).
Another research showed that protein over 5 years was associated with a considerably decreased danger of belly fat gain. This research also showed that refined carbs and oils were associated with enhanced quantities of abdominal fat, but fruits and vegetables were associated with lower quantities (7, 8).
Much of the research that showed protein to be efficient had 25–30% of calories coming from protein. So try to raise your consumption of high-protein foods like whole eggs, fish, seafood, legumes, nuts, meat, and dairy products.
These are the diet’s highest sources of protein. If you are struggling to get enough protein in your diet, a high-quality protein supplement such as whey protein is a good and easy way to increase your complete consumption.
2. Don’t Eat Sugar and Avoid Sugary Drinks
Added sugar in foods and drinks is very unhealthy. Studies show that the affects on metabolic health are unique. Sugar is half glucose, half fructose, and only necessary quantities of fructose can be metabolized by the liver (11, 12).
The liver becomes overloaded with fructose when you eat a lot of added sugar and is forced to turn it into fat. Many studies have shown that excess sugar can lead to increased accumulation of fat in the belly and liver, mostly because of extensive amounts of fructose.
Some think this is the fundamental mechanism behind the damaging health affects of sugar. It increases abdominal fat and liver fat, leading to insulin resistance to a host of metabolic problems (13, 14, 15).
In this respect, liquid sugar is even worse. Our brain cannot record liquid calories, so you end up eating more complete calories when you consume sugar-sweetened drinks.
This includes beverages such as sugary sodas, fruit juices, and multiple high-sugar drinks. Compared to a diet high in refined sugar, the quantity of fructose you get from fruit is insignificant. You need to read labels if you want to cut back on refined sugar. Even foods that are healthy foods may contain enormous quantities of sugar.
3. Cut Carbs From Your Diet
Carb limitation is a very efficient way of losing belly fat. Many studies are supporting this. By cutting carbs, individuals lose their appetite and weight. Over 20 randomized controlled studies have now shown that low-carb diets result in weight loss 2-3 times higher than low-fat diets (19, 20, 21, 22).
This is true even if low-carb groups may consume as much as they want, while low-fat groups are limited in calories. Low-carb diets also lead to rapid water weight reductions, resulting in near-instant outcomes for individuals. You can notice a difference within 1–2 days.
Studies comparing low-carb and low-fat diets also show that low-carb diets aim specifically the fat in the abdomen and around the body and liver. It should be enough to avoid refined carbs (sugar, candy, white bread, etc) particularly if you maintain your protein intake. However, consider cutting your carbs down to 50 grams per day if you need to lose weight quickly (23, 24).
This will bring your body in ketosis, kill your appetite, and make your body burn fat as fuel. Low-carb diets have many other health advantages. For example, in type 2 diabetics, it can have life-saving effects (25).
4. Eat Fiber-Rich Food
Dietary fiber is mostly a plant-based substance that is indigestible. Eating plenty of fiber can help with weight loss. That’s true, but remember that not all fiber is equal. Mostly, it seems to be the soluble and viscous materials that affect your weight (26).
These are fibers binding water and forming a dense gel sitting in the gut. This gel can dramatically slow food through your digestive system. The end outcome is a prolonged sense of fullness and decreased appetite (27).
One review research shows that an extra 14 grams of fiber per day can help with a 10 percent reduction in calorie consumption and a 4.5 lbs (2 kg) weight loss over 4 months. In 5-year research, eating 10 grams of soluble fiber per day can help with a 3.7% decrease in abdominal cavity fat content (28, 29).
This means that soluble fiber can be efficient in decreasing dangerous abdominal fat. Eating a lot of plant-based food like vegetables and fruit is the best way to get more fiber. And some cereals such as whole oats, legumes, are also a useful source. Then you could also attempt to take a glucomannan fiber supplement. This is one of the most vicious nutritional fibers in life. Several trials have shown that it causes weight loss (30, 31).
5. Exercise Can Reduce Belly Fat
For initial purposes, exercise is essential. If you want to live longer, exercise is one of the best things you can do. Listing all the exercise’s incredible health advantages is beyond this article, but exercise seems to be efficient in decreasing belly fat.
However, it may be very efficient for other kinds of exercise. Several studies have shown that aerobic exercise causes significant reductions in belly fat. Another research discovered that exercise prevented individuals from recovering abdominal fat after weight loss, suggesting that exercise during weight maintenance was significant (32, 33, 34).
6. Track How Much You are Eating
It’s crucial what you eat. This is something that almost everyone understands. Most people don’t really have an idea what they’re eating. People believe they eat high protein low-carb or something else, but they overestimate or underestimate drastically.
We believe it’s crucial for anyone who really wishes to optimize their diet to track record for a while. It doesn’t imply that you have to weigh and analyze everything for the rest of your life, but it can assist you to understand where you need to create improvements now and then for a few days in a row.
If, as suggested above, you want to increase your protein consumption to 25–30% of calories, eating more protein-rich foods will not be enough. To achieve that aim, you need to measure and fine-tune.
The Bottom Line
The key driver of excess fat in the stomach and liver can be excess sugar consumption. This applies especially to sugary beverages such as soft drinks. Eating plenty of protein can increase your metabolism and decrease hunger, making it a very efficient way of weight loss. Several studies show that protein is especially efficient against the accumulation of fat in the stomach.
Studies have shown that reducing carbs in the belly, and in the liver, is efficient in getting rid of fat. There is some proof that soluble dietary fiber may cause lower quantities of fat in the stomach. This should cause significant improvements in metabolic health and decreased risk of multiple illnesses. If you try to lose belly fat, exercise can be very efficient. There are also several other health advantages that exercise can assist you to live a longer life.
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